If you’ve signed up for a 5k or 10k and have never run those types of races before, don’t panic! There’s a training method designed to prepare you to run those daunting distances to the best of your ability. And PVL has that exact training modality for you!
Read on to see how to train for a 5k and a 10k, overarching race tactics, and what to expect on race day.
Let’s hit the ground running.
Training Plan — 5K
This is where many people dip their toes into the racing waters. Five kilometers translates to 3.1 miles, a respectable distance for a race setting. You want to work up to that distance to run those three miles effectively.
Note on pace vs. speed: Pace means going at a gentle speed, where you don’t feel entirely out of breath at the end of the mile run. Speed is going all out, trying to hit a personal best time-wise.
Week 1
- Day 1: run 1 mile for pace
- Day 2: rest or walk
- Day 3: run 1 mile for speed
- Day 4: rest or walk
- Day 5: run 1 mile for pace
- Day 6: rest
- Say 7: 30-minute walk
Week 2
- Day 8: run 1.5 miles for pace
- Day 9: rest or walk
- Day 10: run 1.5 miles for speed
- Day 11: rest or walk
- Day 12: run 1.75 miles for pace
- Day 13: rest
- Day 14: 30-minute walk
Week 3
- Day 15: run 2 miles for pace
- Day 16: rest or walk
- Day 17: run 2 miles for speed
- Day 18: rest or walk
- Day 19: run 2.25 miles for pace
- Day 20: rest
- Day 21: 30-minute walk
Week 4
- Day 22: run 2.5 miles for pace
- Day 23: rest or walk
- Day 24: run 2.5 miles for speed
- Day 25: rest or walk
- Day 26: run 3 miles for pace
- Day 27: rest
- Day 28: run 3.1 miles for speed
Training Plan — 10K
For those gunning for a 10k, ideally, you’ve done a 5k race or two before. A 10k is 6.2 miles, or double the distance of a 5k race. Assuming you’re trained up to the 5k level, the training is as follows:
Week 1
- Day 1: run 3.5 miles for pace
- Day 2: rest or walk
- Day 3: run 3.5 miles for speed
- Day 4: rest or walk
- Day 5: run 4 miles for pace
- Day 6: rest
- Say 7: rest or walk
Week 2
- Day 8: run 4.5 miles for pace
- Day 9: rest or walk
- Day 10: run 4 miles for speed
- Day 11: rest or walk
- Day 12: run 5 miles for pace
- Day 13: rest
- Day 14: rest or walk
Week 3
- Day 15: run 5.25 miles for pace
- Day 16: rest or walk
- Day 17: run 4.5 miles for speed
- Day 18: rest or walk
- Day 19: run 5.5 miles for pace
- Day 20: rest
- Day 21: rest or walk
Week 4
- Day 22: run 5.75 miles for pace
- Day 23: rest or walk
- Day 24: run 5.5 miles for speed
- Day 25: rest or walk
- Day 26: run 6.2 miles for pace
- Day 27: rest
- Day 28: run 6.2 miles for speed
After the 6.2-mile run for speed, take two consecutive days off. Hopefully, you have another week after day 28 to get one more gentle run in before racing. Don’t overfatigue yourself in the days leading up to race day!
Race Week Tips
Run Your Own Race
The biggest tip for any race is to run your own race. That means stick to how you trained and run your speed/pace. Resist looking at other people running faster or slower than you. Using up all of your energy at the beginning of a 5k or 10k to keep up with certain people spells trouble for you later.
Carb Load
Loading up on carbs days before the race will help supply your body with the energy stores it needs to prevent from hitting the wall midrace. In addition, eat something small with quick-digesting carbohydrates for energy an hour before the gun goes off
Follow the running training protocols, set yourself up for success on race day, and you’ll see all the buzz surrounding 5k and 10k races. Happy running!
Article by Terry Ramos
